UK073 AFJROTC Extreme Excellence Challenge E2C Wellness Guide

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Lakenheath American High School
UNLEASH THE POWER
UK-073 AFJROTC
Extreme Excellence Challenge (E2C)
Wellness Guide
CADET NAME / FLIGHT
Lakenheath American High School
RAF Lakenheath, England
Tel [phone]
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Extreme Excellence Challenge (E2C)Wellness
Program Table of Contents 1. General
Provisions.1 2. Exercise
List1 3. Training
Program1 4. Program
Assessment2 5. Program
Recognition.2 6. Exercise and
Safety Considerations...3 7. Warm-Up
and Stretching Instructions.4 8.
Warm-Up Stretching Exercises5 9.
Physical Exercises...13 10. Cool
Down Stretching Exercises...24 Appendi
ces A. E2C Cadet Record B. E2C Exercise
Standards C. E2C Training Class Report D. E2C
Parental Consent Form
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EXTREME EXCELLENCE CHALLENGE (E2C) - WELLNESS
PROGRAM 1. General The Wellness program is
an integral part of the JROTC program that
represents 20 of the overall JROTC grade. It
is designed to offer all cadets a way to make
significant improvement in their health and to
promote a more active and healthy lifestyle. This
Program allows the development of individual
training programs based on national standards by
age and gender as shown in appendix B. It
identifies areas of improvement and incorporates
a physical training program to reach individual
goals to be achieved during the school year (36
weeks). It is composed of Exercises that work all
muscle groups and do not require any special
equipment. 2. Wellness Exercises The Wellness
Program is comprised of 20 exercises as
follows (1) V-Sit Reach (2) Bent-Knee
Push-ups (3) Feet Elevated Push-ups (4) Regular
Push-Ups (5) JROTC Push-ups (6) Plank (7) Left
Arm Planks (8) Right Arm Planks (9) Sit-Ups (10)
Extended Sit Ups 3. Wellness Training
Program The Wellness Training Program will be
managed and directed by the Wellness Training
Officer and conducted by the Wellness Training
Leader in each class. Wellness Training
normally will conducted once a week. Cadets
will receive two grades one for Wellness
Training uniform wear (JROTC T-shirt, shorts,
and tennis shoes), and the other for
participation and progress in the wellness
training exercises. Cadets who do not wear the
appropriate clothing or refuse to participate
will receive an F. Only cadets with a medical
excuse will be exempt from participation but
will be required to dress out and help with
other duties as designated by the instructor or
help the class Wellness Training leader.
(11) Flutter Kicks (12) Lunges (13) Arm Extended
Lunges (14) Reverse Extended Lunges (15) Mountain
Climber5 (16) JROTC Squats (17) Body
Builders (18) Squat Leaps (19) Side Lateral
Jumps (20) 1-Mile run
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At the beginning of the school year, the Wellness
Training leader will ensure all cadets in their
class have a completed Wellness training program
parental consent form (appendix D) and
administer a diagnostic test/initial assessment
to each member of its squadron performing all 20
exercises. This will be done over several days
depending on class schedule. Results will be
recorded in the E2C Wellness cadet record
(appendix A), and scores assigned according to
the JROTC standards in appendix B. The Wellness
Training leader will provide the scores to the
instructor who will enter them in the CIMS
database. This will generate a work-out routine
for each individual based on their baseline,
age, and gender. On designated wellness
training days, usually on Thursdays or Fridays,
the Wellness Training Officer will select 6 or
more exercises to be performed and insure class
Wellness Training leaders are properly trained
and informed. Class Wellness Training leaders
will direct all training activities. On these
days, the Wellness Training leader will do the
following a. Ensure all cadets are properly
dressed and hydrated before going to the exercise
area b. Conduct Warm-up exercises for at least
5 minutes prior to the beginning of
the designated standard exercises. c. Direct
the designated exercises ensuring students
perform and complete required repetitions
according to their workout plan. d. Direct
Cool-down/stretching exercises e. Ensure results
are recorded in the E2C Class training report
(appendix C) and the students individual E2C
Cadet record (appendix A) 4. Wellness Program
Assessment Students E2C performance assessment
will be conducted twice At the beginning of the
year to establish a baseline and a final
assessment at the end of the year to determine
individual improvement. Performance assessments
will be comprised of the following 6
exercises/events Push-ups, Sit-ups, Lunge,
Plank, V-sits, and 1-Mile Run 5. Wellness
Program Recognition All cadets that participate
in the wellness PT program will get the fitness
ribbon. There are other Air Force JROTC Awards
including the E2C Leadership award for cadets who
score 80 or higher and the E2C Most Improved
Award as determined by the SASI.
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6. Exercise and Safety Considerations When
exercising, cadets need to be aware of the
following heat disorders
Heat Cramps Painful spasms in skeletal muscle.
Pupils often dilate with each spasm First Aid
Firm pressure on cramping muscle with warm wet
towels. Gentle stretching of affected muscle is
also helpful. Re-hydrate with cold electrolyte
(Sports Drink). Heat Exhaustion Profuse
sweating, weakness, dizziness, skin cool and wet,
body temperature usually elevated. Possible
nausea and vomiting, headache. No central
nervous system impairment. First Aid Move to
cooler environment to avoid further dehydration
through sweat losses. Administer cold
electrolyte drink. Reduce body temp if elevated.
Seek medical attention for serious cases. Heat
Stroke Body temp greatly elevated, Central
Nervous system impaired, including confusion,
amnesia, ataxia (loss of balance), incoherent
speech, syncope (dizziness), delirium, loss of
consciousness. Contrary to public perception,
hot dry skin is not always seen in exertional
heat stroke. The individual is often sweating
profusely. First Aid Heat Stroke is a life and
death situation. Obtain emergency first aid care
immediately. Move victim into cooler
environment reduce body temperature as quickly
as possible with ice cold water and ice packs.
Monitor pulse and respiration, administer CPR if
necessary. The standard of ordinary care upon
arrival to the emergency room is to immerse the
victim in ice water.
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7. Warm Up Stretching Instructions (a) Tips
For Stretching The aims of stretching are to
gently lengthen muscles before and after any form
of exercise, and to improve tissue elasticity /
flexibility. If done correctly, stretching will
help prevent injuries and increase athletic
performance. (B) The following key points should
be remembered while stretching - Begin with
gradual mobility exercises of all the joints,
i.e. simply rotate the wrists, bend the arm and
roll your shoulders. This will allow the body's
natural lubrication (synovial fluid) to protect
the surface of your bones at these joints. -
Always warm up the body prior to stretching, as
this increases blood flow around the body, which
in turn makes the muscles more supple. -After
exercise, slowly bring your heart rate down
before you begin stretching in order to avoid
blood pooling within your muscles, which can lead
to cramp and dizzy spells.  - If youre wet and
sweaty, take a bath or shower then stretch, as
the hot water will help relax the muscles, and
prevent you from catching a chill. -Never
bounce whilst you stretch, unless you are doing
specific stretches for certain sports, i.e.
ballistic stretching for martial arts. -Hold
the stretch until you feel the muscle loosen off,
then repeat for a further 15 seconds. -While
stretching you should feel some slight
discomfort, if you dont feel anything, then you
may be doing the stretch incorrectly, or simply
the muscle has eased off. -Stop immediately if
you feel any severe pain. -Remember to breathe
regularly and rhythmically, do not hold your
breath. -If you have a bad memory, start with
your legs, and work up the body, in order not to
miss out any of the stretches
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8. Warm up Stretching Exercises Hold each
stretch for a minimum of 20-30 seconds, breathing
slowly through your nose, aiming to exhale out
through your mouth as you ease into the stretch
Easy Calf Correct Foot Position 1. Foot
alignment should be shoulder width apart, you
can confirm this by standing either side of a
straight line on the floor. 2. When you take
your rear foot back, it should not cross or move
away from the midline, your foot should be
pointing forward with your heel either flat on
the floor, or raised if aiming to develop the
stretch. 3. Your front leg should bend so that
when you look down over your knee, you can see
the tip of your toes. Lean forward aiming to
keep a straight line with your heel, hip and
head
For best results, push against a wall.
Easy Soleus 1.Stand with both feet flat on the
floor, pointing forward, half a stride
apart. 2. Keeping your back straight, with
your hands on your hips, exhale and lower
yourself down, resting your bodyweight on the
rear foot.
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Easy Normal Stretch 1. Stand with your feet
shoulder-width apart, one foot extended half a
step forward.2. Keeping the front leg straight,
bend your rear leg, resting both hands on the
bent thigh.3. Slowly exhale, aiming to tilt both
buttocks upward, keeping the front leg straight,
and both feet flat on the floor, pointing
forward.4. Inhale slowly, and relax from the
stretch. Repeat the stretch again, this time
beginning with the toes of the front foot raised
toward the ceiling, but keeping the heel on the
floor.
Easy Quadriceps Standing1. Stand holding onto a
secure object, or have one hand raised out to the
side for balance.2. Raise one heel up toward
your buttocks, and grasp hold of your foot, with
one hand.3. Inhale, slowly pulling your heel to
your buttock while gradually pushing your pelvis
forward.4. Aim to keep both knees together,
having a slight bend in the supporting leg.
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Easy Side Lunge1. Stand upright, with both feet
facing forward, double shoulder-width apart.2.
Place your hands on your hips, in order to keep
your back straight, slowly exhale, taking your
bodyweight across to one side.3. Avoid leaning
forward, or taking the knee of the bent leg over
your toes. As you increase the stretch, the foot
of the bent leg should point slightly
outward.4. To increase the stretch, relax
upward, slowly sliding your feet out a few inches
to the sides.
Moderate Leg Over 1. Lie on your back, extending
your left arm out to the side, while taking your
left leg over your right, bringing the knee
inline with the hips. 2. Keeping your right leg
straight, use your right arm to push down on the
knee of the left leg, exhaling slowly as you
stretch.
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Easy Fetal Position 1. Lie on your back,
keeping your head on the floor. 2. Slowly pull
both legs into your chest, and secure them there
by wrapping your arms around the back of your
knees. 3. Exhale, pulling down on your legs
while gradually lifting your buttocks off the
floor. 4. You can stretch your neck, once in
this position, by slowly tilting your chin to
your chest.
Easy Spine curve 1. Begin the stretch by laying
on your front, with your hands close to your
chest, fingers pointing upward. 2. Exhale,
pushing yourself up with your arms and
contracting your buttocks while keeping both feet
firmly on the floor. 3. Look up toward the
ceiling, to also feel the stretch in your neck.
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Easy Bar Twist1. Stand with both feet facing
forward, double shoulder-width apart, with legs
slightly bent.2. Use the bar to keep your upper
body straight, with elbows high, as you slowly
twist around in both directions.3. Avoid moving
at speed, or forcing the stretch
Easy Lower Back-Cat Stretch1. Adopt a position
on all fours, point your fingers forward and your
toes behind.2. Start with a flat back, and then
drop your head downward, pushing your shoulder
blades upward and outward as you elevate your
upper back.
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Easy Elbows Back1. Stand or sit up right,
keeping your back straight, head looking
forward.2. Place both hands on your lower back,
fingers pointing downward, elbows out to your
side.3. Exhale slowly while gently pulling the
elbows back, aiming to get them to touch
Easy Shoulder Strangle1. Cross one arm
horizontally over your chest, grasping it with
either your hand or forearm, just above the elbow
joint.2. Exhale, slowly pulling your upper arm
in toward your chest.3. Aim to keep the hips
and shoulders facing forward throughout the
stretch.
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Easy Bicep-Wall Stretch1. Place the palm, inner
elbow, and shoulder of one arm against the
wall.2. Keeping the arm in contact with the
wall, exhale and slowly turn your body around, to
feel the stretch in your biceps and chest.
Easy-Moderate Hand Down Spine1. Extend one hand
down the center of your back, fingers pointing
downward.2. Use the other hand to grasp the
elbow.3. Exhale slowly, pulling gently downward
on your elbow, aiming to take your fingers along
your spine.
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Easy Upward Stretch1. Extend both hands
straight above your head, palms touching.2.
Inhale, slowly pushing your hands upward, then
backward, keeping your back straight.3. Exhale
and relaxing from the stretch before you repeat.
Easy Chin to Chest Front1. Place both hands at
the rear of your head, fingers interlocked,
thumbs pointing down, elbows point straight
ahead.2. Slowly exhale, pulling your head
downward, aiming for your chin to touch your
chest.3. Concentrate on keeping your back
straight, with your shoulders down and back.4.
Relax your hands, and inhale as you lift your
head.
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9. E2C Physical Exercises
(1)
V-SIT REACH (FLEXABILITY TEST) With your shoes
off, place your feet eight to 1 inches apart on
a line marked on the floor. This is the
baseline, which will be crossed by a measuring
line that will be used to measure your
flexibility. Clasp your thumbs so your hands
are together with palms facing down, then place
them on the measuring line. Have a partner hold
your legs straight and keep your toes facing
upward. As you reach forward, exhale, and reach
as far as you can while staying in good
position. Try this three times for practice and
the fourth will be recorded.
(2)
BENT KNEE PUSH-UPS (1 Minute) Kneel on floor
and bend knees so that you pivot on your knees
rather than on your toes when doing a standard
pushup. When you go to the down position, you
feet should be in the air. Your knees act as a
fulcrum. It is recommended that these be done
on grass or with a towel, etc, to protect ones
knees.
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(3)
FEET ELEVATED PUSH-UPS (1 Minute) Place feet on
sturdy chair about 2 ft. tall. Perform standard
push-up. Make sure body stays straight!
(4)
PUSH-UPS (1 Minute) Place your hands slightly
wider than shoulders keep torso straight and
head aligned with spine throughout the exercise.
Lower yourself until your chest touches the
floor press back to starting position. You must
rest in the up position.
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(6)
PLANK Position yourself on the floor by resting
on your toes and elbows. Keep you back straight.
You should look like your in a push-up position,
but you are leaning on your elbows instead of
your hands. Hold this position as long as you
can. No movement, just hold that plank position
... keep holding.
LEFT AND RIGHT ARM PLANKS These are one-armed
planks. Lay straight on your side with you legs
and feet together. Now elevate yourself onto
one elbow. You should be supporting your weight
with a single forearm running perpendicular to
the front of your body. Place your opposite
hand on your hip so that the non-weight
supporting arm has its elbow pointing up into
the air. Now hold this position as long as you
can. You can spread your feet a bit to help
with balance. This is a side plank. For
training purposes, a student can rotate while in
the one arm plank position meaning that you
role your body while leaning on the one elbow.
Try to turn enough so that the elbow of the arm
not supporting your weight goes parallel with
the floor while keeping your hand on your hip.
Repeat as often as desired. Please note that the
national charts are based on one arm plank times
and not on rotations.
(7 8)
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